February 2022 marked the fifty-seventh consecutive American Heart Month. President Lyndon B. Johnson introduced the proclamation in 1963 after receiving a heart disease diagnosis and learning that over one-half of Americans received heart disease diagnoses. This newfound knowledge led him to introduce the proclamation to educate Americans on preventive care. To this day, the month acts as a time encouraging people to focus on their cardiovascular health and emphasizes preventive practices.
Although February is on its way out, it’s never too late to establish preventive health practices. Emily Allen, a health promotion specialist for Salt Lake Community College’s Center for Health and Counseling (CHC), shares ways students can integrate heart-healthy practices into their day-to-day lives. Emily says the main aspects of heart health include: food, regular exercise, avoiding smoking and secondhand smoke, and good dental hygiene, including daily flossing. In addition, Emily highlights some tips students can integrate into their daily lives to address these aspects of heart health.
Heart-Healthy Foods and Practices
Understanding where to start with diet doesn’t have to be overwhelming; Emily says the first step is as easy as incorporating more heart-healthy foods into meals. Try adding one of the recommended foods in a heart-healthy recipe:
- Leafy green vegetables
- Whole grains
- Berries
- Avocados
- Fatty fish, like salmon
- Seeds
- Nuts
- Beans
For students juggling a job, coursework and limited budget, cooking heart-healthy meals is integral for your physical wellbeing. To save time and money while fostering your cardiovascular health, consider trying out Emily’s heart health tips:
1. Reflect and plan.
Consider what your day-to-day schedule looks like and plan your meals around it. Emily says planning future meals allows you to schedule healthy foods into your lifestyle and makes shopping much easier and faster. She also suggests students purchase canned or frozen vegetables, which are typically cheaper, last longer and cook much faster than fresh produce.
If you are looking for nutritional education or want to add new recipes to your arsenal, join Tasty Tuesdays, a wellness program through the Health & Education department, at the Redwood Taylorsville Campus. Discover new recipes, learn about primary food groups and ask for nutritional advice.
2. Stick to what you like.
Identifying the staple foods and meals you like is especially helpful when you can’t decide what to eat. Emily suggests sticking to a few recipes that are easy to make and that you thoroughly enjoy.
Once you identify your favorite foods, consider ways you can reduce sodium and sugar intake. However, Emily emphasizes that enjoying treats is a positive practice.
3. Make multiple servings at once.
Making more than one serving allows you to prepare leftovers as lunch for the following day. In addition, having your lunch prepared prevents eating out as a last-minute resort. If you find it difficult to avoid eating out, Emily suggests choosing one day a week to eat at home, then slowly increasing the number of days.
Follow the Center for Health and Counseling Instagram or visit SLCC’s Recreation webpage for more health information, healthy recipes and resources.
Find Time for Physical Activity
Another essential aspect of heart health is physical movement. Emily’s exercise recommendations are 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous aerobic activity per week, with at least 2 days of strengthening exercise in between.
Exercise may look different for everyone based on their schedule and needs. Luckily, Emily’s suggestions for physical activity work for any schedule or budget:
- Add an exercise class to your school schedule
- Use the stairs to get to your classes
- Go outside for your study break and move around
- Find an exercise buddy (friend, family member or classmate)
- Try out a personal training session at SLCC (the first 2 sessions are free for all students)
- Utilize your free membership to SLCC’s Lifetime Activities Center
Preventive Health
Maintaining physical health extends beyond diet and exercise. The CHC offers preventive health screenings like physicals, diabetes management appointments and medical testing. All appointments cost $15 for students; however, labs or testing are an additional fee.
Visit the Center for Health and Counseling webpage for more health-focused resources or call the center (801-957-4268) to schedule an appointment.
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